* Monday and Friday for the next 4 weeks Dani will be leading a Group Stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up.

WOD:

1) Front Squat: 5 reps Every 2:00 for 5 sets

Warm-up as needed. Start at at least 60% or heavier. Reference 7/20/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:00, 4:00, 6:00, 8:00.

2) Reverse Barbell Lunge: 7 reps/side Every 2:30 for 4 sets

Reference 7/20/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:00, 12:30, 15:00, 17:30.

3) 3 rounds AQAP:

400m Run

21 Box Jump Overs 24/20

12 Kettlebell High-pulls 53/35

Extra Work:

4) Hip Thrusts: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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